There are some typical Italian breakfast foods that do very badly, because they have a high glycemic index and in association with other foods they increase the insulin index: this has two devastating consequences for our weight . On the one hand, our breakfast becomes a sugar bomb even if we don’t realize it, and these sugars are turned into fat by insulin. On the other hand, this transformation leads us to have the body dry again, basically as if we hadn’t eaten at all. So not only do we get peckish in the middle of the morning, but worse we arrive at lunchtime with devastating hunger. Even coffee and croissant would be healthier than some breakfasts we make at home. Here’s how to remedy.
THE NO FOODS OF YOUR BREAKFAST
Foods with a high glycemic index to avoid: white bread, white bread, wholemeal bread of those in a MulinoBianco bag, rusks, cornflakes, muesli, biscuits with white flour, sugar, eggs and butter, cakes and pies made with white flour, sugar, eggs and butter, rice cakes and all puffed cereal cakes, croutons, unidentified brioches, puffed cereals such as puffed rice, puffed cereal bars, white sugar, cane sugar, fruit juice all types, syrups, sweetened dehydrated fruit, mix of cereals and dehydrated fruit, fruit yogurt, puddings, bars, yogurt with cereals., normal jam, milk chocolate, white chocolate, rice milk, kamut milk, corn cakes .
Foods with a high insulin index: milk, cream cheese like Philadelphia, sweetened whole yogurt, cream, ricotta (in moderation), sweetened soy milk or other sweetened vegetable milk, puff pastry, shortbread, artificial sweeteners.
THE FOODS OF YOUR BREAKFAST:
low-fat yogurt, Greek yogurt including full-fat, butter, ghee, vegetable soy cheese, kefir milk, unsweetened vegetable milk of all types other than rice milk and kamut milk, apple, pineapple or blueberry or red fruit juice or SUGAR-FREE orange, not even grape sugar, sugar-free jam, fructose in extreme moderation, honey and agave syrup in moderation, fruit, wholemeal bread with sourdough or rye or oat bread, preferably toasted, WASA slices, ALL cereals BRAN, oat flakes, dehydrated fruit with no added sugar, eggs, cottage cheese in moderation, wholemeal unleavened bread, essene bread, oilseed and dried fruit with no added sugar, vegetable oils such as coconut oil and coconut butter, peanut butter , hazelnuts or almonds, hazelnut cream,preferably organic and with a reduced quantity of sugars, chickpea porridge, chestnut porridge, bitter cocoa, brown rice (for example in brown rice cream), vegetable centrifuged, homemade biscuit cakes with 100% wholemeal flour and reduced quantity of honey or agave syrup (no rice or corn flour), 70 percent dark chocolate.
Enjoy your meal!